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He International Yoga Day is commemorated every June 21 in honor of this universal practice that became popular in recent decades. This day tries to highlight the benefits that this discipline provides for the physical and mental health. It is the repetition of body postures that help the flexibility and coordination, that can be carried out without equipment and at any time and place.
The date was promoted 10 years ago by the United Nations General Assemblywith the aim of coinciding with the beginning of summer in the northern hemisphere, that is, the winter solstice south of the equator. This relationship attempts to reflect the values of yoga, associated with energy, connection with the environment and well-being.
The World Health Organization defines yoga as a physical activity that helps develop and strengthen the body in a comprehensive way. It also helps people control their breathing and deal with stress and anxiety problems. Its effects include broad benefits for the physical and mental health of those who practice it.
A routine is based on practice of asanaswhich are physical postures that require coordination, balance and flexibility. This is how it promotes muscle strengthening and challenges resistance. All these positions are accompanied by concentration and adequate breathing, which is called pranayama.
It’s recommended perform yoga between 20 and 30 minutes a day, anywhere and anytime. Many use small blankets, mats or mats, for greater well-being. Likewise, it is recommended to wear flexible and comfortable clothing, so as not to restrict body movements. Some people accompany this discipline with a pre or post meditation. It is important not to make sudden movements and increase the complexity of the exercises over time, to avoid any type of inconvenience.
Next, the best yoga poses for beginners.
It is a great initial poseideal for relax and establish a connection with the body. The person should sit on their sit bones and cross their legs, so that they do not perceive discomfort. The back should be kept straight while repeating deep breaths.
Is a resting posture which helps you relax and practice breathing. You have to kneel so that your thighs rest on your heels. The person can extend their arms above their head toward the ground.
It is a light and slow squat, which is carried out in a subtle way to Strengthen muscles. By bending the knees, the hips descend and the arms rise upward, for a better stretch.
It is necessary to lie face down and extend your arms. When incorporating the torso, a curve with the back should be practiced while the legs are still and extended.
You start standing, with your feet apart, so that you are positioned forward and with your knee bent. The torso should be kept straight and the arms should be extended in the same direction as the legs, leaning slightly forward.
From a standing position, the person should lean their torso down so that their chest rests on their straight legs. It is not necessary to touch the floor, but you can hold on to your legs or calves.
It is similar to the previous pose, but the torso should be away from the legs. The hips are raised so that the body forms the figure of an inverted V.
The person must stand and extend their arms upward. When these are stretched, it is necessary to bend the torso backwards, so that it creates a gentle curve.
It is one of the ideal positions to relax and conclude the exercise. The person should kneel with their hands on the floor and, as they inhale, arch their spine up and down slowly.
Although it may seem unnecessary, it is one of the essential postures for finish a routine. It focuses on lying on your back with your legs and arms extended, so that you can reach relax the body through breathing.
THE NATION
